沙发土豆

Five Ridiculous Reasons Why You’re a Couch Potato
沙发土豆懒人族的5大荒谬借口

I’m pretty good at making excuses – and I expect you are too. It’s all too easy to come up with a reason not to do something if we’re feeling a bit tired or lazy.
我很擅长找借口——我猜你一定也是这样。当我们感觉有些懒惰或疲惫的时候，找个由头不去做什么事真是再简单不过了。

Now, we all know that we should be exercising. We’ve heard all the benefits – lifelong health, weight loss, more energy, fewer illnesses – but we’re great at finding ridiculous reasons not to get moving. Do you recognize any of the below ones?
比如说，你我都知道我们需要锻炼身体。我们都清楚锻炼的好处——延长寿命，减轻体重，使身体更有活力，少得疾病——可我们总能找到赖在沙发上不去行动的理由。下面就来对号入座吧。

1.我没时间

1. “I Don’t Have Time”
我没时间

I’ll bet you’ve said this before – I know I have! It’s so easy to think I don’t have time to exercise. But is that really true?
我敢打赌，你肯定这么说过——反正我是这么说过！我没有时间锻炼，这个借口太容易想到了。但你真的没有时间吗？

Sure, you might not have three hours to go to the gym every day. I don’t either. But you do have twenty minutes to go for a brisk walk in your lunch hour. You can squeeze in some sit ups during the ad breaks on TV in the evenings.
或许你不能每天抽出3小时去健身房。我也做不到。但你肯定能在午休时间抽出20分钟快走一圈。晚上看电视的时候，你也可以利用广告时间做做仰卧起坐。

The truth is, we all have enough time to do enough exercise to stay healthy.
事实就是，我们所有人都有足够的时间去做足够的运动，保证身体健康。

2.我讨厌运动

2. “I Hate Exercise”
我讨厌运动

When I was a teen, I was convinced that I hated exercise. I was overweight and pretty uncoordinated. I dreaded gym class at school because I got bullied by my classmates.
在我十几岁时，我认为自己讨厌运动。那时候我身材肥胖又不协调。我害怕在学校上体育课，因为同学总是欺负我。

Maybe you’ve had similar experiences – and maybe you associate exercise with being unhappy and uncomfortable.
也许你也有过类似的经历——这让你一想到运动，就联想起那些令你沮丧难过的经历。

It really doesn’t have to be that way. There are hundreds of different types of exercise: you certainly don’t have to jog around a school field or fail to climb up a rope. How about:
这真的没有必要。可供选择的运动类型有数百种之多：你不一定非要去学校操场慢跑或练习你不擅长的爬绳。何不试试以下建议：

Housework – you can burn calories by vacuuming, cleaning, even ironing.
家务——吸尘，清洗，甚至熨烫衣服，都是燃烧热量的好方法。

Walking – a leisurely walk in the countryside can be very relaxing.
散步——悠闲的乡间散步能够放松身心。

Swimming – if you hate getting sweaty, then exercising in a pool is great.
游泳——如果你不喜欢满身大汗的感觉，可以在泳池里享受运动乐趣！

Fun! I’ve surprised myself by enjoying activities like trampolining and fencing.
真有趣！我现在很喜欢蹦床和击剑这样的运动，这让我自己都感到惊讶。

You’ll probably find that there are certain sorts of exercise that you hate. But saying “I hate exercise” is just as silly and childish as saying “I hate vegetables.”
你可能会讨厌某些运动项目，但“我讨厌运动”的说法，就跟小孩子说“我讨厌蔬菜”一样，是愚蠢又幼稚的。

3.我太累了

3. “I’m Too Tired”
我太累了

When you get home from work, you probably feel like slumping on the sofa. You certainly don’t feel motivated to go jogging or to do an exercise DVD. You might even worry that if you do, you’ll be even more exhausted.
结束一天的工作回到家里，你只想一屁股坐在沙发上，哪里还有什么动力去跑步，或者跟着视频做运动。你可能还会担心锻炼会让你的身体更加疲惫。

Tiredness can actually be caused by insufficient exercise. If you get up and move, you’ll probably find your energy returning. Often, saying “I’m too tired” really means “I’m too lazy” – but once you get started, it’ll get much easier.
其实，缺乏运动也会引起疲倦的感觉。起身锻炼后，你可能发现身体又充满了活力。通常情况下，“我太累了”这样的说法就等同于“我太懒了”——只要你战胜惰性开始运动，后面就变得容易多了。

If you really struggle to exercise in the evenings, how about fitting in a short workout in the morning, or during your lunch hour? If your workplace is within walking or cycling distance of your home, you could even have an active commute to and from work – a great way to de-stress at the end of the day.
如果你不想在晚上锻炼，也可以考虑把运动时间安排在早上，或者午餐时间。如果你工作的地方离家不远，你可以考虑走路或骑车上下班——这不失为一个纾解压力的好办法。

4.我太胖了

4. “I’m Too Fat”
我太胖了

I do have some sympathy with this excuse. I know how shy I felt when I was overweight, and how much I hated exercising in public.
对于这个借口，我充满同情。我也曾经是个胖子，为自己的体重感到难为情，不愿在公共场所锻炼身体。

Whether you’re just a few pounds overweight or seriously obese, the thought of exercise can be terrifying. If you’re very out of shape, you might struggle to walk for more than a few minutes.
不论你只超重几磅还是过度肥胖，一想到运动你就头疼。如果你的体重严重超标，多走几分钟都会让你气喘吁吁。

Exercise doesn’t need to be strenuous in order to be beneficial. If you can only walk round the block, do that – each week, you’ll find yourself able to do a little bit more.
锻炼身体也不一定要很吃力才能有成效。如果你只能在街区散散步，没问题，坚持下去——每周你都会发现自己又进步了一点。

If you hate the idea of anyone seeing you exercise, then don’t force yourself to go to a gym or jog outside. Look for some cheap equipment that you can use at home – like hand weights, a jump rope or DVDs.
如果你不喜欢在大庭广众之下锻炼，也不必强迫自己去健身房或到户外跑步。你可以在家里尝试使用一些便宜的运动器材——比如哑铃，跳绳或是跟着视频做运动。

5.我不想运动

5. “I Don’t Wanna!”
我不想运动！

I think this is what all the other excuses add up to: what we’re really saying is “I don’t want to exercise!”
所有的借口都加起来归根结底就一句话：“我不想运动！”

You might think that’s true. I know that I have days when I feel like the last thing I want to do is get on my elliptical trainer. But every single time, once I get past the first few minutes, I find myself enjoying it. And I’ve heard lots of other reluctant exercisers say the same.
你感觉这才是你真实的想法。过去我也曾这么想，迟迟不愿在椭圆机（小编注：常见的心肺适能运动训练健身工具）上开始训练。可每次锻炼时，只要度过开头几分钟，我就会发现自己非常享受运动的过程。许多人有类似的体会。

Of course it’s easier to stay on the sofa. But once you get up, put on your workout gear and get moving, you’ll be glad that you did.
当然，赖在沙发上要容易得多。可是，只要你起身换上运动装锻炼起来，你会为自己的选择感到高兴的。